Exercise Without Aerobics
Cardiovascular exercise is a commonly recommended form of exercise for weight loss by the National Academy of Sports Medicine. One form of cardiovascular exercise is aerobics — rhythmic dance movements, often combined with flexibility or strength training. The American College of Sports Medicine recommends participation in 60 to 90 minutes of physical activity most days of the week for individuals engaged in a weight loss program. However, there are other ways of losing weight without participating in aerobics.
Engage in a strength-training program.
Strength training should occur two to three days per week for 30 minutes at a time, according to the National Academy of Sports Medicine. Strength training can aid in calorie burning and help you to tone and define your body as you lose weight. Use your own body weight to complete pushups, lunges, crunches, squats and sit-ups. You can opt to use dumbbells and barbells to complete triceps curls, bicep extensions, squats and shoulder presses. Exercises performed on weight machines, such as the leg extension and leg press, are also an option.
Participate in resistance training.
Use resistance bands to complete shoulder extensions, bicep curls, triceps extensions and squats. Resistance training provides you with the ability to strengthen your muscles, tone your body, and loses calories at a lower intensity rate than strength training; making resistance training more suitable for beginners and individuals who do not enjoy weight training.
Work on your flexibility.
Participate in a flexibility training program two to three days per week in 30 minute sessions. Take a yoga or Pilates class. Yoga and Pilates include a series of strengthening and stretching exercises. There are a variety of different types of yoga and Pilates, more strenuous forms of the exercise will help you to burn more calories. For example, hot yoga — performed in a room with 40° heat. This class will cause you to burn more calories than taking a gentle Hatha yoga class or participating in a traditional Pilates class.
Increase your overall activity level.
Make small, subtle changes in your daily routine. Small changes can help you burn calories and you may not even realize it. Take the stairs instead of the elevator. Clean your house on a regular basis. Get off of the bus a stop earlier and walk the rest of the way to your destination.